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Snack3 min · 1 servingQueso cottage con piña

Cottage cheese with pineapple

Each serving has 162 kcal, 16 g of protein, and 1.1 g of fiber, or 9.9 g of protein per 100 kcal. Ready in 3 minutes; makes 1 serving.

  • High in protein
  • Easy to digest
  • Nutritious in small servings
  • Low energy density

Per serving

  • 162 kcalCalories
  • 16 gProtein
  • 1.1 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 9.9 g of protein per 100 kcal.

Cottage cheese with pineapple, seen from above
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Ingredients

1 serving

Plus, with no meaningful nutrition (not counted in the table):

  • Cinnamon or chopped mint (optional)

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Peel the pineapple and cut it into small cubes.
  2. Spoon the cottage cheese into a bowl.
  3. Top it with the pineapple.
  4. Sprinkle with cinnamon or mint if you like and serve cold.

Why it is filling

Cottage cheese has a lot of protein and little fat, and its soft texture needs almost no chewing. Pineapple adds freshness and natural sweetness for very few calories. It is a cold snack that helps you add protein between meals when you eat little at main meals.

In numbers, each serving has 16 g of protein and 1.1 g of fiber, with an energy density of 70 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
Easy to digest
A soft dish with little fat (20 g or less per serving) and no large amounts of ingredients that often cause gas or nausea. This is an editorial call, not a measurement.
Nutritious in small servings
A serving of 300 g (about 10.5 oz) or less with at least 10 g of protein: a lot of nutrition in a small volume.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.

If your appetite is small

  • If 150 g (about 5 oz) is too much, have half mid-morning and the other half mid-afternoon.
  • Canned pineapple in juice, drained, works when you have no fresh fruit.

Nutrition facts

Values per serving, calculated from the ingredients. Protein per 100 kcal: 9.9 g.
NutrientPer serving
Calories162 kcal
Protein16 g
Carbohydrates17.6 g
Fiber1.1 g
Fat3.5 g
Approximate weight230 g (8 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Cottage cheese150 g122 kcal15.6 g0 g
Pineapple80 g40 kcal0.4 g1.1 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Pineapple, raw, all varieties (FDC ID 169124).accessed .
  3. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .